In this week’s episode of the Chasing Clarity Health & Fitness Podcast, I sit down with my client and former Division 1 athlete, fitness professional, and tech sales leader Nikki Zahka to unpack her journey from chronic under-fueling and hypothalamic amenorrhea to restoring her health, rebuilding her physiology, and achieving her best physique yet.

We cover:

NIKKI’S ATHLETIC HISTORY

NIKKI’S PROFESSIONAL ENDEAVORS

• High performers often burn the candle at both ends not realizing that stress adds up across life domains.

WHERE NIKKI WAS AT THE START OF COACHING (JANUARY 2023)

• Physique looked great externally but internally her health was compromised.
• Chronic under-eating (1200–1350 kcal/day) with high-output training.
• Showing signs of suppressed physiology, poor digestion, and hormonal dysfunction.

WHAT NIKKI WAS EXPERIENCING WHEN WE STARTED WORKING TOGETHER

• Over 3 years without a menstrual cycle.
• Classic RED-S biofeedback: fatigue, hormone suppression, stress overload.
• Chronic under-fueling led to poor quality of life despite looking “fit.”

HYPOTHALAMIC AMENORRHEA (HA)

• Causes: low energy availability + high stress suppressing hypothalamic signaling.
• Effects: reduced thyroid, elevated cortisol, reduced estrogen/progesterone.

RELATIVE ENERGY DEFICIENCY & LOW ENERGY AVAILABILITY (LEA)

• Adaptable LEA: short-term, strategic, recoverable.
• Problematic LEA: chronic, damaging, with systemic consequences.
• Nikki had been in problematic LEA for years due to mismatch of intake/output.

CONSEQUENCES OF RED-S

• HORMONAL: ↓ thyroid, estrogen, progesterone, testosterone, IGF-1, leptin; ↑ cortisol.
• METABOLIC: suppressed RMR, reduced MPS.
• BONE HEALTH: ↓ bone mineral density, ↑ fracture risk.
• GI: constipation, digestive distress.
• PERFORMANCE: ↓ strength, endurance, glycogen storage, recovery; ↑ injury risk.
• HEMATOLOGICAL: iron deficiency → worsened thyroid function.

THE PRIMER PHASE

• Foundation-building stage where we focused on restoring physiology, habits, and metabolic health.
• Pulled back from high-intensity, exhaustive training.
• Focused on fueling, recovery, sleep, stress management.

INTENTION OF THE PRIMER PHASE

• Reverse chronic low energy availability.

NUTRIENT TIMING & WITHIN-DAY ENERGY AVAILABILITY

• Importance of distribution, not just daily totals.
• Even fueling throughout the day → reduces stress, improves recovery, supports hormones.
• Avoid large gaps without eating & fasted high-intensity training.

OUTCOMES OF THE PRIMER PHASE

• After 6 months: improved training performance, recovery, and body recomposition.
• Fueling at  >2000 kcal on training days at ~110 lbs.
• Biofeedback improved across the board.
• Proof that correcting EA + structured resistance training = muscle gain & better hormone function.

LEAN BUILDING PHASES

• Next step after Primer: structured lean muscle gain phase 
• RESTORED MENSTRUAL CYCLE after 3+ years.
• Focused on performance, fueling, and health markers.
• Out of 55 weeks, only 6 spent dieting; most time spent building.
• Mindset shift: from chasing leanness to fueling abundance.

LESSONS & TAKEAWAYS

Nikki’s story is a powerful reminder that A HEALTHY BODY IS A RESPONSIVE BODY and when you prioritize physiology, the physique

results follow.

WHERE TO CONNECT WITH ME:

Follow Brandon on IG: https://www.instagram.com/brandondacruz_/

For Info on Brandon’s Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiry

Email: [email protected]

Brandon’s Website: https://www.brandondacruzfit.com